Bathing Suit Bonanza

Today I ventured out into the unknown.

Courageously, I set out into a sea of spandex and stretch fabrics in search of the perfect swimsuit. I admit I was apprehensive as I searched through the endless maze of bikinis, tankinis and slimsuits. It has been many years since I tried to squeeze my body into any type of swimwear. After multiple trips to the dressing room, I settled on a two piece tankini. The top covered my stomach well and the bottoms fit comfortably. A sale was secured.

During my fitting room escapades, I was very happy to discover that I actually fit into a size smaller than I anticipated. The biggest challenge I faced was not the bathing suit itself, but the parts of my body that the suit did NOT cover up- like my thighs. Sadly no matter how flattering a bathing suit may be, it just doesn’t cover up middle age jiggles and spider veins.

I soon realized that it was equally important for me to find a beach cover-up. I changed the focus of my shopping spree to finding a cute and concealing cover-up. I eventually opted for a shorts/shirt combo, knowing in my heart that the shorts would provide a little extra protection against my insecurities when necessary.

And now I ready myself for the final test: wearing the new bathing suit in PUBLIC.

Not to worry. I will once again claim the childhood motto I’ve learned to use in all embarrassing situations:
I don’t know these people and I’ll never see them again.
Works every time.

Accessories Make the Woman

Every woman knows that accessories are a necessary part of everything we do. We need accessories to complete our wardrobes, to design our homes, and even to add finishing touches to our hair styles. We carry purses in every color, buy endless pairs of shoes and have jewelry for every outfit.
The fact is: Women are born to accessorize.

Recently, I found a new accessory for my travel bag to Thinville.

I bought myself an insulated drink tumbler. Perhaps some people will consider a plastic cup to be an absurd accessory for a weight loss journey. Still, the sturdy plastic cup has given me the motivation I needed to drink more water. I am happily more hydrated and delighted to carry around my flowery new cup.
Goodbye, boring water bottles. Hello,cute cup!

It’s funny how adding certain items to a diet and exercise regimen can motivate us towards our goals. Going to the gym is difficult for me. The worst part is trying not to draw unnecessary attention to myself when I am surrounded by so many attractive hard bodies. To help restore my confidence, I purchased some flattering workout clothes. Wearing clothing accessories that help me overcome feeling too self-conscious has helped me stay on the road to Thinville too.

During this journey, I also purchased a pedometer to count my steps and a weight ball to tone my muscles. I hope to maximize my use of every item.

Every little accessory, even a simple drinking cup, can motivate individuals towards their goals. What accessories are you finding most helpful on your journey?

Lessons About Exercise DVDs

I have purchased my fair share of home fitness DVDs and have recorded exercise programs straight from the T.V. as well. The T.V. screen speaks to us daily, but it doesn’t always motivate us to get up off our feet and moving.

Here’s what I have learned about exercising in front of the T.V. screen:

1. Exercise requires discipline.
Any form of physical exercise requires motivation and effort. Whether you get up and go to the gym or get up and move furniture in your living room, you just need to do it.

2. Some DVDs work for home exercise and some just don’t.
• The first exercise tapes (yes, I said tapes) I ever purchased were Tae Bo tapes with Billy Blank. They had enough variety to appeal to me and the boxing moves were unique enough to keep my interest. I actually used those tapes frequently and even go back to them occasionally today.
• The DVDs that do NOT transfer to living room exercise include the likes of Zumba. Something about dancing and whooping it up by yourself in your living room just doesn’t work. Zumba is a group workout. Part of the fun of the Zumba Zoo is squealing along with other dance-crazed individuals. Another DVD theme that just doesn’t work in my living room is a Walking Workout. I was recently given a Walking DVD as a gift and found it to be boring with a capital B. I love to get outside and walk and I just can’t figure out why I would want to march in place in my living room instead.

3. The instructors leading the DVDs should be in AWESOME physical shape.
If I am being led by individuals who look as out of shape as me, I wonder how effective the workout is. The same is true when I go to aerobics classes. If the teacher in the class isn’t in fantastic shape (and I know SHE is doing the workout 4-5 days a week), I question the results I can expect. If you are a trainer, aerobics instructor or DVD coach, your personal fitness sells your product and/or services. Motivate me by example!

4. Some homes accomodate exercising in front of the T.V. better than others.
I have always had to move furniture in order to exercise at home. None of my living rooms have ever been easily transformed into workout areas. Some people are blessed to have basements or rooms devoted to working out. Others require some challenges finding the space you need. But in most cases, there ARE ways to accommodate your spacial needs.

5. Children and pets can create challenges.
When my children were small, they always saw my exercise time as fun time for them. Almost every DVD or T.V. fitness show includes high energy music, which every child loves. Additionally, there are few children who don’t want to try leg lifts or arm stretches for themselves when they see mommy doing it. Pets can often get worked up by the music and activity levels too. Unless your pet is used to seeing you moving all over the living room, you may find that Fido thinks it is playtime too.

Every ‘at home’ exercise program is going to have challenges. Getting up and getting started is the key.
Speaking of: Time for me to put on my walking shoes and head outside for a long walk.

An Apple a Day Keeps the Pounds Away

For years doctors have been touting the benefits of apples. Apples have healthy advantages that many other fruits do not provide. Apples contain less sugar than many other fruits, and are also high in fiber.

Many people crave crunchy foods and the texture of apples often satisfies that desire. Additionally, the lower sugar content in apples helps keep insulin levels balanced. In turn, apples may help individuals avoid the ‘need to eat’ syndrome that is created by sweeter fruits like bananas. The fiber content in apples helps improve cholesterol levels too. Some studies even show that people who eat an apple before meals tend not to consume as many calories during meals. Individuals who eat 1 or 2 apples a day have been shown to consistently lose weight over time.

Apples are great portable snacks that can be taken and eaten anywhere. They are tasty additions to salads, cereals and meals. I happen to bake a mean crumb apple pie, but it packs a lotta mean calories!

Since I also love treats like apple crisp, I have found a good low calorie alternative to pie as follows: Peel and slice about 5 granny smith apples. Layer the apple pieces in a square baking dish. Combine, about 3 T. sugar, 3 T. butter, 1/3 c. rolled oats with cinnamon and vanilla to flavor. Layer mixture on top of apples in baking dish. Bake at 350° covered about 30 minutes, then uncovered about 20 minutes more. Makes about 8 delicious servings, each about 190 calories. Top with lowfat frozen vanilla yogurt for added delight.

Go Green- Apples!

You Can Be Fit over FIFTY!

There are many inspirational individuals who have healthy bodies to motivate all of us. I suppose there aren't as many publicized photos of people 50 and older who have superfit bodies, but they ARE out there.

We are exposed to many of the most attractive 'bodies 50 and over' by the media, particularly magazines. Recently, Valerie Bertinelli lost 50 pounds, celebrated her 50th birthday and got married. She looks great and seems happier than ever.

Christie Brinkley is over 50 (actually closer to 60), as fit as ever AND claims not to have had plastic surgery. She attributes her healthy, good looks to great genes, an active lifestyle and a wonderful dermatologist. Whatever she is doing, it's working.

And then there are the men. It is a well known fact that men tend to lose weight quicker than women. They also have more muscle and usually know a lot about toning those muscles. I remember being shocked when I saw 62 year old Ricardo Montalban in the movie: Star Trek II The Wrath of Kahn. Montalban was a long way from his days on Fantasy Island. He had an amazingly buff chest and physique. People challenged his appearance, but movie producers confirmed that he did NOT wear a prosthetic chest. Montalban was simply in great physical shape for his age and had the chest to prove it.

The days of accepting that we are too old to be in great physical shape are gone. It is time to start looking ahead so that we can adapt healthy lifestyles for tomorrow.

The average life expectancy today is between 75 and 80 years of age. Additionally, it is thought that 1 out of every 5 people may live to be over 100 years of age. Today is the first day of the rest of our lives!

Whether you are 20-30-50 or 70, what you do today decides how you will live tomorrow.

Good Calories vs. Bad

Calorie counters have many opinions about the types of calories they consume.

Some individuals focus only on the amount of calories they take in at each meal. Others choose the quality of the calories contained in their foods. What counts is keeping track of what you eat and how much food you eat. However, deciding what types of calories you eat CAN make a difference.

Many of the foods that we bring into our kitchens are processed. Processed foods last longer. They are more convenient to store and eat for busy families who are often on the go. BUT staying away from processed foods is a smart decision. Not only are highly processed foods low in nutrition, they don’t satisfy hunger. There is a reason ‘nobody can eat just one’ potato chip or cheese curl. Processed foods also have large amounts of added salt, sugar and fat in order to compensate for the taste that is lost during the refining process.

Natural foods like fruits, vegetables and whole grains are absorbed slowly in our bodies and satisfy our feelings of hunger. Foods in their most natural state also have the highest nutrient and fiber contents. Apple or orange juices without pulp have less fiber and nutritional value than in pure juice form. Boiled vegetables have less vitamins than those eaten in raw or steamed form.

If you want to increase your weight loss potential, pay attention to the quality of the calories you eat. Eating less salt, sugar and fat is always wise. Natural foods always benefit our bodies most.

All foods are not created equal. Go natural!

What Works For Me

I am still amazed at my ongoing weight loss and devotion to this journey. Since I started this trip on Jan. 1, 2011, I have managed to stay focused on my destination: Thinville. I don’t know why I have remained vigilant, but I know what I am doing differently.

The formula is simple. Added calories = added pounds. For every 3500 calories consumed, we gain 1 pound of fat. Eliminating 500 calories a day will contribute to 1 pound of weight loss each week. Everyone has success stories and my story is not unlike many others.

Some reasons for my current success:

1. No Quick Fixes.
I decided from the beginning that I did not want short term success. I’ve tried quick fix methods in the past hoping to achieve big losses in short amounts of time. Unfortunately every time I tried to starve myself or follow rigid diet plans, I failed. This time, I just started out taking small steps.

2. Set reasonable goals.
Since I wasn't looking for a drastic change immediately, I set manageable goals for myself. I first decided to try and lose 1-2 pounds a week. This is not an overwhelming goal and it allows me to easily get back on track if I veer off a little from time to time. Ultimately, I hope to be 25-30 pounds lighter by summer.
I also hope to build a regular exercise regimen into my schedule. Thus far, I have not been as disciplined about exercise as I have been about my food intake. Still, whenever I eat more than I know I should have, out the door I go for a long walk. You could say exercise is my safety net, when my taste buds go astray.

3. Keep good foods in my kitchen.
Starting on the first day, I went to go to the grocery with a list of foods that would get me started on the right track. I have continued to shop regularly for more produce (including frozen fruits and veggies), nuts, whole wheat products and low calorie snack foods.

4. Count calories.
I read all my labels and keep track of every calorie I eat now. I’ve even started separating good calories from bad. I now focus on eating more high protein, high fiber foods. At the same time, I have cut down on salt, sugar, processed foods and fat.

5. Eat small meals and snacks throughout the day.
Eating small amounts throughout the day has helped me to balance my eating patterns. I do not feel famished after work and I can focus on good calorie choices. Most of my meals include vegetables and/or salads. When our bodies feel starved, our cells instinctively want to store fat. Eating small amounts of food keeps our metabolism working and that is where long term results show up.

6. Eat breakfast.
I used to just grab a cup of coffee and head out the door each day. Now, I try to eat something before starting my day. My favorite breakfast food has become oatmeal (See POST: The New Man in My Life). It is natural, high fiber and low calorie. I can add milk, fruit, nuts and even a little honey or sugar without feeling guilty. It also fills me up and carries me through the morning hours. AND it gets my metabolism started!

7. No more random snacking.
I used to come home from work and eat 200-400 calories in snacks before sitting down to dinner. Sometime after dinner, I usually had a snack as well. Now I’ve learned to limit my snacks and focus on healthier choices like nuts, olives, low fat cheeses, hard boiled eggs or low calorie snacks.

Part of making changes in my eating habits was asking myself ‘How did I get here?’. The easy answer is that I was eating more and exercising less.

I am still working to establish an exercise plan that I can stick with. I continue to read up on exercise tips frequently, but my main focus right now is still food intake. I am thrilled that the above steps continue to propel me towards my ultimate destination: THINVILLE.

Walk This Way

Spring weather is bringing more beautiful days to enjoy. Today was no exception.

After arriving home from work, I took advantage of daylight saving time and took my dog, Snickers, out into the spring sunshine for a walk. Walking is one of the easiest ways to keep fit and it doesn’t cost a thing. You can walk anytime- anywhere- and travel as near or as far as you choose to go. Experts recommend 30 minutes of physical activity daily. A walk can be 30 minutes long or it can be broken up into shorter walks.

Studies show that physical activity, like walking, can benefit our mental health as well. It can reduce anxiety or depression and help in handling stress. Walking can increase energy levels and help improve sleep habits too.

The physical benefits of walking are well known. Walking helps keep bones, muscles and joints healthy. The heart is one muscle that is always strengthened by exercise. Walking builds endurance and strength. Over time, most people are able to walk faster and can gradually increase their distance and speed. Trails can lead up hills, through neighborhoods and into sunsets. Walking offers variety and gives us a new view of the world every time we venture out.

Walking is not only great for our health and well being, but it burns calories too. Less calories means less weight. Grab a good pair of shoes and enjoy a good walk.

What can be better than feeling great and looking great!

Fattest States

CalorieLab.com announced recently the results of their Fattest States analysis. They ranked the 'most overweight' states in the U.S. and the percentages of obese adults in each of the 50 states as averaged over a 3 year period.

Although the results ranked the most obese states, I found the obesity of our entire country to be of greater concern. A three year average obesity rate was used and only one state, Colorado, was less than 20% overweight. Over half of all states are more than 25% overweight and nine states have obese populations of over 30 percent. In most states, at least 1 out of every 4 people were determined to be obese during the three year averaging period.

Our country eats a lot and we eat what is convenient. Many of us are too busy to cook or even shop for good foods. As a result, we have learned to rely on fast foods that we can eat on the run. Our snack foods are mostly processed and most of our children would eat junk food every day if we allowed it.

For those of us who grew up spending most of our days outside, times have changed. We are lured indoors by the temptations of cable T.V., computers and video games. Our children are mesmerized by every square screen they encounter. Bike rides and hikes have become special events. It is no wonder that many of our states are actually increasing their average obesity rates.

It is time for change. Many of us want to change our eating and exercise habits - and we can!

Find Your Own Way...

Tonight I read yet another weight loss plan in a fitness magazine. I’ve read tons of weekly menu plans, and I usually decide that most plans are not for me. Most of the time, I survey all the food ideas to find some recipes or snacks that might be worth putting into my own weekly diet plan. I rarely find an entire week’s worth of daily menus that I can follow rigidly.

The same is true of exercise routines. There seem to be endless supplies of step by step instructions for calorie burning. There are walking and running schedules, weight training guides and even instructional photos showing the best 10 minute exercises for toning and firming.

I know that it seems easy to have a pre-arranged plan for eating or exercising, but that is not always the case. I like variety. I get bored easily and just can’t follow a rigid routine. Instead, I have learned to find new foods and exercise tips each week. Every day is a little different and the key is to stay within my calorie limits.

If I had a weight trainer or a chef who could keep me accountable, things would be different. But in my world, I have to work, manage my family AND find creative ways to lose weight and stay on course.

For most of my life I have been a planner. I set goals, make lists and plan for tomorrow. This journey has been about planning with flexibility. Boundaries are always necessary, but everyone likes to have choices within their boundaries. My preferences aren’t always what the magazines or weight instructors recommend- so I have learned to chart my own path.

With a small amount of discipline and the right limitations, I am finding that my ways aren’t all that bad.

Find you own way and then stay on the road.

Weight Loss Websites

There are an overwhelming amount of websites devoted to assisting others in the process of losing weight. In my quest to discover a variety of worthwhile recipe ideas and healthy food choices, I have become an avid user of search engines.
Many of my posts do include links to related weight loss websites. Today, I decided to compile a list of some of my favorite websites. These are many of the sites that I have personally found to be valuable during this first part of my journey. I hope that others will find something useful at these sites as well. Thinville or Bust!

Self.com. Love this site! The free food logs, exercise logs, and weight loss tracking tools are what got me started on this journey! There are tons of extra resources that list exercise and recipe tips too- all free.

Hungry-Girl.com. The Hungry Girl states right on her website that she has ‘great recipe tips and tricks for hungry chicks’. I have found lots of low calorie recipes, low-cal substitutions for recipes and lots of added cooking tips!(See 'Have Your Cake and Eat It Too' post)

EatThisNotThat.com. Need guidelines for choosing what to eat? Here they are- spelled out for you: what to eat, what not to eat, and what to eat instead. Part of a great book series too.

Ginny’s lowfat recipes: Skinnytaste.com. Lots of ideas and resources for cooking up interesting and delicious lowfat recipes.

SlimmingDietTips.com . Great details about diets, products, methods for losing weight and extra tips.

MayoClinic.com. Want to know how many calories to eat each day? This site will guide you through steps for plugging in your weight goals in order to receive details and steps for how you can lose your desired weight.

EeatingWell.com. Multiple topics and lists for losing weight like “8 Tips to Slim Down Now” or ‘Lunches for 400 calories or less".

WomensHealthMag.com. Found this site while searching for motivating before and after stories. Has great healthy diet and food tips too!

Happy Surfing!

Failure is Not an Option

There are many successful people in the world who failed on their way to success.

Many wealthy people lost everything they had before gaining their wealth. Some companies, like FedEx, were on the verge of losing everything when circumstances suddenly changed. Fred Smith started FedEx in 1973. The company lost $29 million during the first 26 months of operation. Smith's investors considered removing him from the helm of the fledgling company, but company president Arthur Bass backed the young founder. By late 1976, the company was carrying an average of 19,000 packages a night, and by year's end it was $3.6 million in the black.

Some people became rich and then lost everything before regaining their wealth, like Simon Cowell of American Idol. In his twenties, Cowell had some success in the music business and lived a lavishly rich lifestyle. But by thirty, he lost everything, and was forced to move back to his parents’ home. He didn’t give up. Fame came late and suddenly to Cowell. He was unknown at forty-two, nationally infamous by the time he turned forty-three and internationally famous only a few years later.

Steve Jobs, of Apple, dropped out of college before ever starting his computer company with a friend in his garage. But ten years after starting his company, the board at Apple fired him. He stated in a commencement address to Stanford University in 2005, “I didn’t see it then, but it turned out that getting fired from Apple was the best thing that ever could have happened to me.” Jobs turned a humiliating career loss into an incredible success by changing his attitude and beginning again.

We can’t all be Steve Jobs or Simon Cowell, but we can all turn failure into success with our attitudes. Like Steve Jobs says, “Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and your intuition.”

We learn from failure. Every time a batter strikes out, he learns what not to do next time. Such is life. Without failure, we would never be motivated to improve. Without failure, we would never appreciate success.

Failure makes us work harder to avoid mistakes in the future. With my track record, I should be able to avoid lots of mistakes in the future.

Bring it on- cause failure is NOT an option!

Don't Worry, Be Happy!

I am still losing weight AND I am still happy!

I've never stayed on any disciplined eating plan for this long - 62 DAYS! At first, I wasn't even sure I would keep up with a food log. I found a free food and exercise log on Self.com and thought I would give it a try. Since I didn't have to pay for it, I thought, "What the heck?" It occurred to me that since I wasn't paying into my weight loss investment, it might not stick. I was wrong. I have faithfully logged in everything I’ve eaten since January 1st.

The second thing I decided to do was write this blog. Actually, keeping up with this blog has been one of the more difficult challenges I have faced on this journey. I realize that nobody is really reading this blog, but part of me feels like I need to keep it current. Still, keeping this daily journal has helped me discover invaluable facts and tips about food, nutrition and exercise. I believe that without writing this blog, my perseverance would not be as great. Don’t get me wrong- It would be wonderful if I had some feedback and encouragement from others, but I'm satified that this web page is helping me work towards my goal.

I think timing has played a big part in my newfound happiness too. I was finally ready to make a change in my life. I came to a fork in the road and realized it was time to take a different path. I was tired of not being able to wear the clothes I love. I also found that I was embarrassed to take pictures or have old friends see the bigger me. Discouragement CAN BE a great motivator.

And here I am: happy. I feel very comfortable with my eating patterns and the foods I am now choosing to eat. It is still tempting to veer off the road, but I am trying to keep focused on my destination:
Thinville or Bust!

Color me happy!

Did You Know?

There are many helpful food and weight loss facts that I have discovered while gathering information for this personal journey. Many facts are valuable for everyone, so I decided to share some of my favorites-

1.Butter is better. Margarine isn’t always a better choice than butter. Most margarines contain just as much fat and as many calories as butter so they do not offer any real weight loss benefits. Worse still, they may also contain hydrogenated vegetable oils, which are thought to be harmful to the heart. If you like the taste of butter, there’s no reason why you can’t include it in your diet, providing you count the calories. Since I am a butta-lover, this is really great news for me!

2.Cereal bars and fiber bars aren’t always the best snack choices. Some ‘healthy food or fiber bars’, have as high a calorie count as candy bars. For a sweet snack, you’d be better off choosing fresh fruit. But if you must have chocolate or a sweet treat, check out the nutrition and calorie information on the label first. Small chocolate bars or treats, like Hershey Kisses, contain fewer calories than some healthy sounding cereal bars- and many are less expensive! Candy bar instead of fiber bar? Fine with me!

3.Low fat foods do not always help you lose weight. Foods that are described as ‘low fat’ or 'fat-free' aren’t automatically low in calories. In fact, some low-fat products may actually be higher in calories than higher fat products. Some low fat foods contain extra sugars or additives to enhance flavor or texture. Low fat does not mean low calorie.

4.Honey is higher in calories than sugar. 1 tsp. of honey contains 25 calories, compared with 16 calories in 1 tsp. of sugar! Plus, it’s just as likely to cause tooth decay. I like both, so no problem.

5.Potatoes, bread, pasta and rice do not make us gain weight any more than other foods. There is no proof that foods high in carbohydrates are worse than other foods. Extra calories will add pounds, regardless of where the calories come from. It’s usually the fat that we add to carbs that raises the calorie content, such as butter on toast, creamy sauces on pasta,or sour cream on potatoes.

6.Spinach is great. If you could eat only one vegetable for the rest of your life, eat spinach. It’s one of the highest ranking vegetables as far as overall antioxidant capacity. It can easily be added to many recipes, meals and salads. Popeye always was my hero.

7.Diet soda does not automatically contribute to weight loss. In fact, it’s been shown that diet sodas actually increase hunger. I don't drink many carbonated beverages, so I can avoid these without too many struggles.

8.Red meat is OK. Red meat is much leaner now than ever before. Around half the fat in red meat is actually heart-healthy monounsaturates. In particular, red meat contains oleic acid, which is the same type of fat that’s found in olive oil. Red meat is also packed with a wide range of vitamins and minerals, especially iron. It is easy to choose lean cuts of meat and to use cooking methods that do not add fat. You don’t have to limit yourself to chicken anymore. Bring on the filet mignon!

Bottom line on most of these tips:
First and foremost-count your calories!

Steady Limit

Today I found a definite 'speed limit' for my journey.

My plan is to lose 1-2 pounds a week. Although I have been cutting back on the foods and calories I am eating, I have not focussed on an actual number of calories to eliminate from my diet each week. Today I found my limit:

To lose 1 lb. of fat, you need to burn 3,500 calories more than you consume. Therefore, I need to reduce my calorie count by 500 calories a day. By reducing my calorie intake each day, it should be easy to lose 1 lb. a week.
If I take in fewer calories than I need, my body will start to use up its extra fat to get the extra calories it needs to keep functioning properly. Over time, this will result in weight loss. Bingo!

Exercise can help me burn off some additional calories too. It is important not to eliminate my favorite foods or starve myself.
Regardless, the basic weight loss rule still applies:

Extra calories means extra pounds.

Just a Fad

Anything that seems too good to be true, probably is.

Fad diets and quick fixes are everywhere. The problem is that they are what they seem:
weight loss plans that become popular for a short time and then disappear just as quickly.

I have generally kept away from diet programs that seem too crazy to make sense. I have found more than a few ridiculous eating plans in my quest to reach Thinville.

Any diet that limits you primarily to a single food or type of food, like grapefruits, cabbage or mostly meat will generally become very boring. I like most foods, but being encouraged to eat ANY one food over and over again is not really very exciting or motivating. Even if I could eat pizza every day, sooner or later I would be ready for a change. Variety still helps keep me on track.

Any diet that uses the words cleanse or detox is generally a bad idea. Most of the time, it means some kind of liquid fast is involved. It usually means extreme bathroom visits are involved too. Again, not real exciting.

Diets that promise losing many pounds in a short amount of time are also difficult to stay with for any extended amount of time. My efforts to jump start my trip to Thinville with quick weight loss fads have failed every time. Drastic changes to eating patterns rarely work.

I know now that quick fixes don’t work for me. Effective weight loss for me means having variety, flexibility and choices. Being a slave to food will never work for me.

Adding Food, But Not Pounds

Most people feel that losing weight means giving up food. I have learned the substitution rule for losing weight: Add more fruits and vegetables - Remove fats and carbs. This philosophy has filled me up, but not filled me out. It has been great to eat until I am satisfied and not feel guilty.

There are many benefits to eating more fruits and vegetables. For one, we are less likely to overeat because fruits and vegetables displace fat in the diet. There are many healthy, disease-preventing qualities in produce as well.

I have found that adding vegetables into my meals instead of serving them as side dishes has helped me on this journey. It has been relatively easy for me to incorporate a variety of vegetables into many dishes, pastas, and soups. Veggies add volume to many sandwiches without penalties as well.

I love the contradiction of being disciplined and still eating to my heart’s content. Produce gives me the right to eat with a little reckless abandon.

Eating more does not mean gaining more.

It's Greek to Me- Yogurt, That is.

My health conscious friends at work keep talking about Greek yogurt. I have now discovered for myself why this yogurt is becoming increasingly popular.

It turns out Greek yogurt is is strained to remove the liquid whey, and as a result it is thicker and creamier. Since it is more concentrated, it packs more grams of protein per serving. It's also lower in sugar and carbohydrates, since lactose, a form of sugar present in all dairy products, is removed with the whey.

Greek yogurt makes a great substitute for sour cream. It’s a great base to make healthy salad dressings, sauces, smoothies, yogurt based ice creams, and desserts. It even has less sodium than most other yogurts.

Keep in mind that standard yogurt usually has more calcium than Greek yogurt. The Greek version also may be higher in fat and calories. Check your labels and try going Greek! You may never go back to sour cream or standard yogurt again.

Waist Not- Want Not

My waist is NOT what I want it to be.
In fact, my waist is one of the key motivating factors behind my desire to lose weight. My belly is the main reason I can no longer buy the shirts and dresses I enjoyed in the days of my yesteryear. My midsection no longer has a shape- other than plump. My torso has just expanded in every direction until now there is really no telling where my waist begins or ends.

I've heard varying explanations by experts telling what proper waist measurements should be. One such calculation is known as the waist to height comparison and I've included a WHtR calculator (courtesy of Calculatorpro.com)for you to use to check your own measurements:

WHtR Calculator
Waist Size (inches):
Height (inches):
WHtR
WHtR Calculator

The WHtR Calculator calculates the waist to height ratio for a body size and body fat measurement that is said to be an even better measurement than calculating BMI (Body Mass Index). Enter in your waist size in inches and your height in inches into the fields above and press calculate to find your waist to height ratio.
The following chart helps you determine if your WHtR falls in a healthy range (these ratios are percentages):

WOMEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 42: Extremely Slim
• Ratio 42 to 46: Healthy
• Ratio 46 to 49: Healthy
• Ratio 49 to 54: Overweight
• Ratio 54 to 58: Seriously Overweight
• Ratio over 58: Highly Obese
MEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 43: Extremely slim
• Ratio 43 to 46: Healthy
• Ratio 46 to 53: Healthy, Normal Weight
• Ratio 53 to 58: Overweight
• Ratio 58 to 63: Extremely Overweight/Obese
• Ratio over 63: Highly Obese

The WHtR is thought to give a more accurate assessment of health since the most dangerous place to carry weight is in the abdomen. Fat in the abdomen, which is associated with a larger waist, can lead to diabetes, elevated blood pressure or heart disease.

There is also a WAIST TO HIP ratio that compares your waist and hip measurements. Research shows that people with "apple-shaped" bodies (with more weight around the waist) face more health risks than those with "pear-shaped" bodies who carry more weight around the hips.

Waist Hip Ratio is calculated by dividing the measurement of your waist by the measurement of your hips.

Measure your hip circumference at its widest part.
Measure your Waist Circumference at the belly button or just above it.
•A healthy waist hip ratio for women is 0.8 or lower.
•A healthy ratio for men is 1.0 or lower.
•Ratios above 0.8 for women and 1.0 for men are associated with obesity and are linked to greater risk for health complications and diseases.

Regardless of the ratio you choose to use,
when it comes to your waist- choose to lose!

Instantly Slims- Instantly Sells

Today while I was shopping, I stumbled across some really great prices on exercise clothes. As I rummaged through t-shirt after t-shirt hunting for my favorite $5.00 bargains, I found a treasure. It was a shirt marked boldly with a sticker that screamed:
Instantly Slims You!
As you can imagine, I was instantly interested.
I’ve already learned that a little elastic added into a pair of pants goes a long way towards slimming my hips and thighs. My stretch denim jeans conveniently expand and contract with my appetite. Finding shirts that squeeze and flatten the bulges in my mid-section is yet another bonus of expandable fabrics. It’s like getting an instant tummy tuck without the price or the pain.

I long for the day when I do not depend on flexible fabrics to hide my flaws. But until the day I get to Thinville, it sure is nice to know I have clothes that build my confidence. Actually, I will probably continue wearing these flattering elastic fashions even after I get to my goal weight.